Side Reach Half-Squat
Squat, reach, and strengthen! This dynamic move targets your core, obliques, and lower body for a full-body burn and improved flexibility.
The Side Reach Half-Squat is a compound exercise that mainly works the core, with help from the glutes & hips and quads. No equipment needed: it uses just your bodyweight.
Side Reach Half-Squat Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Side Reach Half-Squat Variations and Alternatives
How to do the Side Reach Half-Squat
Start by standing with your feet wider than shoulder-width apart, toes pointing slightly outward.
Place your hands behind your head, keeping your elbows wide.
Perform a half squat by bending your knees and lowering your body halfway down, keeping your chest up and back straight.
As you maintain the half squat position, lean your upper body to one side, reaching one elbow down towards the knee on the same side, ensuring you feel a stretch on the side of your abdomen and keeping the opposite elbow pointing upwards.
Return to the center, maintaining the half squat stance.
Repeat the side reach on the opposite side.
Continue alternating sides for the desired number of repetitions or duration.
Ensure to keep your movements controlled and breathe steadily throughout the exercise.
This exercise engages the lower body and adds in a dynamic lateral movement to target the obliques for a full-body workout with a focus on strength and flexibility in the core and lower body.
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Side Reach Half-Squat FAQs
What muscles does the Side Reach Half-Squat work?
The Side Reach Half-Squat mainly works the core, with help from the glutes & hips and quads. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Side Reach Half-Squat?
None. The Side Reach Half-Squat is a bodyweight exercise, so you can do it anywhere.
Is the Side Reach Half-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Side Reach Half-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side Reach Half-Squat variations and alternatives?
Similar exercises include the Side-Bend Half-Squat, Side Half-Squat Lunge, Torso Punch Half-Squat and Half Plyo Squat Twist.
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